BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18 minutes Fitness (AMRAP – Rounds and Reps) 75/50 Cal Echoe Bike Then AMRAP until 12:00 4 Sandbag/DBall Over Shoulder 8 Pull Ups (Banded/Ring Rows) 32 Single Unders Jump Rope Accessory (No Measure) Slow 2:00 Bike or Walk Couch Stretch 1:00 r/l Banded Shoulder/Lat/Chest/Tricep Standing Hamstring CalfRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18 minutes Fitness (AMRAP – Rounds and Reps) 75/50 Cal Echoe Bike Then AMRAP until 12:00 4 Sandbag/DBall Over Shoulder 8 Pull Ups (Banded/Ring Rows) 32 Single Unders Jump Rope Accessory (No Measure) Slow 2:00 Bike or Walk Couch Stretch 1:00 r/l Banded Shoulder/Lat/Chest/Tricep Standing Hamstring CalfRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18 minutes Fitness (AMRAP – Rounds and Reps) 75/50 Cal Echoe Bike Then AMRAP until 12:00 4 Sandbag/DBall Over Shoulder 8 Pull Ups (Banded/Ring Rows) 32 Single Unders Jump Rope Accessory (No Measure) Slow 2:00 Bike or Walk Couch Stretch 1:00 r/l Banded Shoulder/Lat/Chest/Tricep Standing Hamstring CalfRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18 minutes Fitness (AMRAP – Rounds and Reps) 75/50 Cal Echoe Bike Then AMRAP until 12:00 4 Sandbag/DBall Over Shoulder 8 Pull Ups (Banded/Ring Rows) 32 Single Unders Jump Rope Accessory (No Measure) Slow 2:00 Bike or Walk Couch Stretch 1:00 r/l Banded Shoulder/Lat/Chest/Tricep Standing Hamstring CalfRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18 minutes Fitness (AMRAP – Rounds and Reps) 75/50 Cal Echoe Bike Then AMRAP until 12:00 4 Sandbag/DBall Over Shoulder 8 Pull Ups (Banded/Ring Rows) 32 Single Unders Jump Rope Accessory (No Measure) Slow 2:00 Bike or Walk Couch Stretch 1:00 r/l Banded Shoulder/Lat/Chest/Tricep Standing Hamstring CalfRead more